6 Make-Ahead Salads That Stay Fresh All Week

Tired of sad desk lunches and last-minute takeout? Say hello to a week of delicious and nutritious eating with these 6 make-ahead salads. These vibrant bowls are packed with flavor, fiber, and staying power, ensuring you have a satisfying and healthy meal ready to go, no matter how busy life gets. Get ready to transform your meal prep game and discover the joy of salads that actually taste better.

1. Mason Jar Mediterranean Quinoa Salad

This vibrant jar salad is a flavor explosion with Mediterranean influences. It’s loaded with fiber, protein, and healthy fats to keep you satisfied. The mason jar layering keeps everything fresh until you’re ready to eat.

Ingredients

• 1/2 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• Dressing:
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

1. In a small bowl, whisk together the dressing ingredients.
2. Layer the ingredients in a mason jar in the following order: dressing, quinoa, cucumber, tomatoes, olives, feta, and parsley.
3. Seal the jar tightly and refrigerate for up to 5 days.
4. When ready to eat, shake the jar well to combine the ingredients and enjoy!

Meal Prep Tip: The key to this salad’s longevity is the layering. The dressing at the bottom keeps the quinoa and veggies fresh until you’re ready to mix and enjoy. Make a few jars at the beginning of the week for grab-and-go lunches.

2. Black Bean and Corn Salad

This refreshing salad is packed with fiber from black beans and corn, and it’s also a great source of protein and antioxidants.

Ingredients

• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen or fresh corn kernels
• 1 bell pepper, diced
• 1/2 red onion, diced
• 1/4 cup chopped fresh cilantro
• 1/4 cup lime juice
• 2 tablespoons olive oil
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

Instructions

1. In a large bowl, combine black beans, corn, bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
3. Pour dressing over salad and toss to coat.

Meal Prep Tip: This salad is perfect for meal prep! Make a big batch and store it in the refrigerator for up to 4 days. Enjoy it on its own, or serve it with grilled chicken or fish for a complete meal.

3. Broccoli and Cranberry Detox Salad

This superfood salad combines crunchy broccoli florets, sweet cranberries, and a light lemon vinaigrette for a refreshing and healthy meal.

Ingredients

• 3 cups broccoli florets
• 1/2 cup dried cranberries
• 1/4 cup sunflower seeds
• 1/4 cup sliced almonds
• Dressing
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions

1. In a large bowl, combine broccoli, cranberries, sunflower seeds, and almonds
2. Whisk together dressing ingredients and pour over the salad
3. Toss to coat evenly

Meal Prep Tip: Store the salad and dressing separately in airtight containers. When ready to eat, simply combine and enjoy! The broccoli will stay crisp for several days, making this an excellent meal-prep option.

4. Crunchy Kale & Sweet Potato Salad with Creamy Peanut Dressing

This hearty salad is packed with nutrients and flavor. The massaged kale becomes tender, while the sweet potatoes and peanut dressing offer a satisfying sweetness.

Ingredients

• 1 bunch kale, stems removed and chopped
• 1 large sweet potato, peeled and cubed
• 1/2 cup cooked chickpeas
• 1/4 cup chopped red onion
• Dressing
  • 1/4 cup peanut butter
  • 2 tablespoons rice vinegar
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon minced ginger
  • 1 clove garlic, minced

Instructions

1. Preheat oven to 400°F and toss sweet potato cubes with olive oil, salt, and pepper. Roast for 20-25 minutes until tender
2. In a large bowl, massage kale with a drizzle of olive oil and a pinch of salt until slightly softened
3. Whisk together dressing ingredients until smooth
4. Add roasted sweet potatoes, chickpeas, and red onion to the kale. Toss with dressing to coat

Meal Prep Tip: The sweet potatoes and chickpeas can be cooked in advance. Store the salad and dressing separately, combining just before eating to keep everything fresh and crunchy.

5. Rainbow Power Salad with Citrus Vinaigrette

This vibrant salad is as beautiful as it is nutritious. A variety of colorful veggies makes it visually appealing and provides a wide array of vitamins and minerals.

Ingredients

• 2 cups mixed greens
• 1/2 cup shredded red cabbage
• 1/2 cup shredded carrots
• 1/4 cup bell pepper, thinly sliced
• 1/4 cup thinly sliced red onion
• 1/4 cup chopped fresh cilantro
• Dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons orange juice
  • 1 tablespoon lime juice
  • 1 teaspoon honey
  • Salt and pepper to taste

Instructions

1. In a large bowl, combine all salad ingredients
2. Whisk dressing ingredients and pour over salad
3. Toss to combine

Meal Prep Tip: Layer the dressing at the bottom of your container, followed by the heartier veggies, and finish with the greens on top. This will prevent the greens from getting soggy.

6. Greek Chickpea Salad

This classic salad is a simple yet satisfying option packed with protein and fiber. It’s a great way to incorporate more plant-based protein into your diet

Ingredients

• 2 cans (15oz) chickpeas, rinsed and drained
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup chopped red onion
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped Kalamata olives
• Dressing
  • 1/4 cup olive oil
  • 3 tablespoons red wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

1. Combine all salad ingredients in a large bowl
2. Whisk together dressing ingredients
3. Pour over salad and toss to coat

Meal Prep Tip: The flavors in this salad meld and develop beautifully over time, making it perfect for meal prep. Store in an airtight container for up to 4 days

Conclusion

With these make-ahead salad recipes in your meal prep arsenal, you’ll never have to sacrifice flavor or nutrition for convenience again. These vibrant bowls are proof that healthy eating can be delicious, exciting and easy to stick to, even on the busiest of weeks. So, grab your containers, chop those veggies, and get ready to enjoy a week of fresh, flavorful salads that will leave you feeling energized and satisfied.

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.